Why Immune Herbs Work Better in a Regulated Nervous System

Why “Doing Everything Right” May Not Bring Relief

As I write this, it is 27 degrees outside, and everything is frosty white. It is cold and flu season. This is the time of year many reach for immune support herbs and supplements: vitamin C and D, zinc, elderberry, echinacea, etc. And yet, many still feel run down, catch every bug that goes around, or struggle to recover fully. This can be deeply frustrating. Especially when you feel like you are already trying so hard.

When Effort Is Not The Answer

Many people believe that they are doing all the “right” things. They eat well, exercise, take quality supplements, and try to be proactive about their health. And yet, they still feel run down. They still catch what’s going around. They still struggle to recover fully.

This can be very discouraging, especially when you are already trying so hard.

When this happens, it’s easy to assume the body is failing, or that we simply have not found the right herb or supplement yet. Yet, more often than not, there is another piece of the picture that has been overlooked. One that has a profound influence on immune function and on whether immune-supportive herbs and nutrients can actually do their job.

That piece is the nervous system.

The Foundation

Supporting immunity is not only about strengthening defenses or responding to germs; it also involves maintaining internal conditions that allow the body to repair, regulate, and respond appropriately. And those conditions are shaped first and foremost by the state of the nervous system.

Think of it like your immune system as a garden. You can have the best seeds (high-quality herbs and supplements) and soil (a nourishing diet), yet if the garden does not get watered (rest) so that it exists in a constant state of drought (chronic stress), it will be a giant uphill battle to get anything to successfully grow.

Or maybe this analogy: if we focus only on immune herbs and supplements while ignoring the state of our nervous system, we are trying to fill a bucket with a hole in the bottom. We can keep pouring in high-quality supplements, but without a calm, regulated nervous system, the body cannot absorb and utilize them effectively.

Stress Is Not Just Emotional

Stress is often talked about as a mindset issue, but in the body, it’s a very real biological/physiological state. When we experience ongoing stress: mental, emotional, physical, or environmental, the nervous system enters into a protective mode often referred to as fight, flight, or freeze.

In this state, the body prioritizes short-term survival:

• Blood flow is redirected away from digestion

• Energy is diverted from repair and immune regulation

• Inflammatory pathways are more easily activated

• Sleep becomes lighter and less restorative

This response is not a flaw; it’s a protective mechanism designed to keep us safe in acute situations.

Problems come when this state becomes chronic. The body cannot mount an effective immune response when it is stuck in survival mode. This is why someone can be "doing everything right" and still feel run down. The nervous system is the foundation; if that foundation is unstable, everything else becomes harder.

The Gut-Immune-Nervous System Connection

Recent research has illuminated something many of us have long observed: the gut, the immune system, and the nervous system are intimately intertwined.

When we are chronically stressed, digestion suffers. Our bodies simply cannot digest properly when blood flow is redirected away from the digestive tract. When digestion suffers, our nutrient absorption dwindles. And when the gut is compromised, the immune system, which relies heavily on gut health for up to 80% of its function, struggles to do its work.

This is why addressing nervous system regulation is not just one optional approach to immune health; it can be the foundational approach. Without a well-functioning nervous system, everything else we do may only be partially effective.

You might notice you get sick after a big deadline. Or those persistent cold symptoms that just won't fully clear. Or you catch every bug that comes through your workplace, while others seem fine. These are not necessarily signs of a weak immune system; they are often signs of a nervous system that is not able to rest and regulate.

Is Your Nervous System Asking for Support?

Sometimes we do not recognize nervous system dysregulation for what it is. Here are some signs your body may be asking for more nervous system support:

• Difficulty falling or staying asleep, even when you are exhausted

• Digestive issues that worsen with stress

• Feeling "tired but wired" at the end of the day

• Catching every illness that goes around

• Taking longer to recover from illness than you used to

• Feeling overwhelmed by normal daily tasks

• Jaw clenching, teeth grinding, or tension headaches

• Breathing that has become shallow and quick

• Recurring infections that never fully clear

If several of these sound familiar, your body may need nervous system support more than it needs another immune supplement.

Change Your Viewpoint

Western culture tells us to be doers:

• Do something about your health

• Take this or that supplement

• Try this new fad diet

• Push through

• Work harder at whatever it is that needs work

The idea of resting as medicine feels counterintuitive, even lazy.

The body does not need to work harder. No amount of doing can force the body into a healing state; it can only get there through rest and regulation. This mirrors the truth of salvation: we are not saved by works, but by grace alone. Similarly, our bodies are not healed by forcing, but by resting, and trusting in the design and designer.

Let's reframe some common thoughts:

Old belief: If I'm getting sick, I need stronger immune support

Reframe: If I'm getting sick repeatedly, my body may need to rest and regulate

Old belief: I need to push through and keep going

Reframe: Rest is productive; it's when repair actually happens

Old belief: Taking more supplements or changing your diet will fix this

Reframe: My body may need help absorbing what I'm already taking

How Herbs Can Support the Nervous System Foundation

The rest-and-digest state is where long-term health is built and maintained. Even mild digestive stress from rushed meals, poor sleep, or chronic tension can limit the body's ability to absorb and utilize immune-supportive nutrients. When the nervous system can enter a state of rest-and-digest, the body can perform the work it was designed to do.

• White blood cells (immune cells) communicate more effectively and respond more appropriately

• The body can complete the inflammatory process and resolve, rather than lingering

• Digestion improves, allowing better nutrient absorption

• Sleep deepens, creating space for repair and renewal

Herbs can play a supportive role in this process by supporting the nervous system, yet they work best when they are part of a larger approach that includes rest and nourishment.

Nervine Herbs

Calming Companions

Nervine herbs encourage the body to relax and restore itself, helping the body to move out of a state of tension and into relaxation. These are especially helpful during acute stress or when you notice signs of overwhelm.

Some of my favorite gentle nervines include:

• Chamomile (Matricaria recutita): Calming for both digestion and nerves; excellent as a tea before bed

• Lavender (Lavandula angustifolia): Reduces anxiety and supports restful sleep

• Lemon balm (Melissa officinalis): Soothes tension that can affect digestion

• Catnip (Nepeta cataria): Helps calm nervous energy; blends well with chamomile for bedtime

• Linden (Tilia americana, T. cordata): Gently emotional relaxant; beautiful in tea blends

• Hawthorn (Crataegus monogyna, C. laevigata): Helpful for improving blood flow to the nervous system and calming restless anxiety, use cautiously if taking blood pressure medications, yet tea tends to be safe for most

• Tulsi (Ocimum sanctum): An adaptogenic nervine that helps the body handle stress better

• Wood betony (Stachys officinalis): A soothing, relaxing herb that is helpful for anxiety and headaches caused by poor digestion, especially helpful for those who work with computers

Simple Bedtime Blend

• 1 part chamomile

• 1 part lemon balm

• 1 part linden

Steep 2 tsp in a cup of hot water, covered for 10 minutes, and enjoy an hour or two before bed.

Nervine Essential Oils

Aromatics offer a unique, direct pathway to the nervous system through the sense of smell. Essential oils like frankincense, lavender, Roman chamomile, sweet marjoram, clary sage, and certain citrus oils (lemon, mandarin, bergamot) can reach the limbic system quickly and gently ease the body out of a constant alert state.

I often recommend using an inhaler or smelling salts with a calming blend in the evening as part of a wind-down process. This simple routine can help nudge the nervous system out of the day's stress and prepare the body for restful sleep, during which much of the body's restoration and immune function occurs.

Calming Inhaler Blend

• 5 drops lavender

• 3 drops clary sage

• 2 drops bergamot

Adaptogen Herbs

Long-Term Resilience

Adaptogenic herbs encourage the body to respond to stress with steadiness over time. They do not demand change; instead, they support your natural rhythm, helping the body adapt to stress over time, supporting resilience and balance within the stress response itself. When combined with nervines, you can support both immediate regulation and long-term nervous system stability.

Some commonly used adaptogens include:

• Ashwagandha (Withania somnifera): Nourishing and restoring; supports endocrine health and stress resilience, easy to use in tincture form, adding drops to a tea

• Tulsi (Ocimum sanctum): Uplifting while calming; helps the body adapt to stress

• Reishi mushroom (Ganoderma lucidum): Supports immune recovery and nervous system calm; especially helpful during illness recovery, powder can be added to morning coffee

• Licorice (Glycyrrhiza glabra): Helps with fatigue when blended with other adaptogens, but for those with hypertension or edema, deglycyrrhizinated licorice (DGL), in which the glycyrrhizin has been removed, is the safer choice

• Cleavers (Galium aparine): Maybe better classified as an alterative herb, yet cleavers help support the lymphatic system and overall restoration; try adding fresh plant to breakfast smoothies

  
  

Adaptogen-Nervine Tea/Decoction

• 3 parts tulsi

• 1 part hawthorn berries

• 1/2 part licorice root

Simmer 1 Tbsp per 2 cups of water over low heat for 10-20 minutes for a decoction, or steep 2 tsp in a cup of hot water, covered for 15 minutes for a tea

Adaptogen Essential Oils

There is solid research on adaptogen herbs, but the research on adaptogen essential oils is just beginning. Essential oils like frankincense, lavender, clary sage, and bergamot have demonstrated the ability to influence the stress response, including effects on the HPA axis. Rosemary and peppermint have also been shown to help address mental fatigue and support cognitive function during periods of demand.

I like to suggest using these oils aromatically in short bursts before or during mentally demanding tasks, either through an inhaler or diffusion. When thoughtfully used during trying times, they can complement adaptogenic herbs by supporting resilience and steadiness without pushing the body beyond its capacity.

Final Thoughts

There is wisdom in the concept of rest. Our bodies were not designed to operate at full capacity without pause.

We try our hardest. We push. We override our body's signals because we believe rest is something we have to earn, or that we can rest when everything is done. But that time never comes; there is never a time when everything is done.

Rest is not a reward for productivity; it's a requirement for health.

Just as we cannot earn God's favor by our works, we cannot force our bodies to heal by sheer effort. Healing comes when we allow our bodies to rest and recover.

Everything Has Its Time

To everything there is a season,

A time for every purpose under heaven:

A time to be born,

And a time to die;

A time to plant,

And a time to pluck what is planted;

A time to kill,

And a time to heal;

A time to break down,

And a time to build up;

A time to weep,

And a time to laugh;

A time to mourn,

And a time to dance;

A time to cast away stones,

And a time to gather stones;

A time to embrace,

And a time to refrain from embracing;

A time to gain,

And a time to lose;

A time to keep,

And a time to throw away;

A time to tear,

And a time to sew;

A time to keep silence,

And a time to speak;

A time to love,

And a time to hate;

A time of war,

And a time of peace.

Ecclesiastes 3:1-8